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Exercise Tips for New Moms by Tatum Rebelle

April 24, 2013 By Leave a Comment

5 Essential Exercise Tips for New Moms

Get back to the basics:
Before resuming your exercise program post-delivery, always seek medical clearance from your doctor! It seems like there is always a new fitness trend promising quick and easy results. Do not fall for the marketing gimmicks! Stick to the fundamentals that have been proven to work.

For example, by exercising larger muscle groups you will burn more calories. Doing intervals is a great way to add intensity for even faster results. Walking each day is great exercise for both the mind and body.

Work smarter not harder:
Finding time to exercise as a new mom can be tough! Your daily workouts can be included in the activities that you’re already doing by learning exercises that include your baby.

Squats are tough on your thighs, and soothing for your baby. They can be done as you hold him or her against your chest and benefit you both. Exercises like pushups, plank, cat-cow, and bird-dog can be performed with your baby is lying underneath while giving them kisses and smiles. It’s a fun way to enjoy time together while also doing something good for you.

Invest in inexpensive equipment for your home like a stability ball and resistance band. That way there is no excuse not workout when you can’t get to the gym.

Walk before you run:
Build slowly back to your pre-pregnancy fitness routine. Do not simply jump right back in to what you were doing before.

It is necessary to repair the deeper ab muscles that have been stretched first. Do not start with crunches. You can begin to rehab your abs with deep breathing exercises, plank, bridge, and pelvic tilt.

If you were a runner then start with walking and jogging before returning to running. If you lifted heavy weights, start lighter and do high repetitions.

Simply going back to your old routine will do your body a disservice if you end up injured and can’t do anything at all.

Don’t compare:
Be patient and nice to yourself. Don’t compare your body or weight loss to celebrities. It is not fair to measure yourself next to someone who probably has a full-time trainer and chef, and whose profession possibly requires them to be a size 2.

Remember that it took 9 months to put the weight on, and to drop it overnight is not healthy or realistic. Steady, consistent exercise and weight loss is the best way to decrease fat and keep it off permanently.

Kegels:
Do them! I can’t stress this enough. Keeping your pelvic muscles strong is often overlooked, but so important.

Tatum Rebelle is a pregnancy and new mom fitness and nutrition expert. She founded of Total Mommy Fitness in 2005 after seeing an unnecessary tread of women opting out of exercise once the became pregnant and had young children. Find more  at www.totalmommyfitness.com and twitter @tatumrebelle.

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At-Home Core Strength by Chanda Fetter

April 22, 2013 By 1 Comment

3 Effective Ways to Strengthen Your Core  Muscles At Home

We can’t always make time for the gym, sometimes we have to rely on the space and items we have around our home to get those important exercises done.  The following three exercises will help strengthen your core, tighten your waistline, reduce back pain and give you a boost of energy!

Sitting V with Trunk Rotation – Grab a bag of potatoes or fruit, something that might equate to 8-10 lbs.  Sit on the ground and wedge your feet under the couch to secure them in place.  Sit up tall and hinge back from the hips to engage your abdominals.  Be sure you don’t hinge back too far as you don’t want to over recruit your hip flexor muscles, nor do you want to load your lower back.  Stay at a safe angle that allows maximum recruitment of your abdominal wall.  Take your weight and rotate side to side making sure to stay evenly planted on your tail.  While you are performing this exercise be sure to tighten your abs and breathe deep.  Know that this exercise can be performed with just your body weight as well for less intensity by simply crossing your arms on your chest.   Perform until you find fatigue in your abdominals then rest for a few breaths and repeat 3x.

Back Extensions – Take a few pillows and place them on the floor.  Lie on your stomach so the pillows rest under your hips.  Wedge your feet under the couch and place your hands behind your head.  Lengthen out of your spine and inhale, then exhale and lift your chest off the ground to find a position just beyond neutral.  You’ll want to be sure you pull the shoulder blades down your back so you’re not taking weight into your neck and shoulders.  Keep your gluteal muscles relaxed and feel the muscles along the sides of your spine tighten and you extend your back.  Perform 3 sets of 8-12 reps with a 3 second hold at the top.

Plank with Rotation Knee Tucks – Take an ordinary kitchen towel or pillowcase and place it under your feet.  Assume a plank position up on your hands, tighten your abdominals and make sure to keep your legs zipped together as one.   Take a deep breath in and as you exhale pull your knees across your body and into your right elbow then your left.  Do this a total of 8-10x keeping a nice pace.  Notice that your hips will lift slightly as you pull the knees across your body.  This is an advanced exercise so know that holding a static plank is a great alternative.  Planks can be done on your hands, your forearms, on your toes or on your knees.

By Chanda Fetter
IM=X Pilates, Owner and Master Trainer. Contact Chanda via chanda@imxsb.net, www.imxsb.net or 805-687-4692.

 

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How-to Love Your Exercise by Mary Miriani

April 15, 2013 By Leave a Comment

As a trainer, I encounter my share of people who say they hate to exercise, but know they have to do it.   I usually respond by telling them that they just have not learned to love their exercise yet.  Here are three ways to love your exercise:

Choose an exercise that you like and is appropriate for your current fitness level.

So many people focus only on burning calories.  (“I hate to run, but running burns the most calories!”)  That is a recipe for disaster, because you end up hating exercise and not doing it.  Pick something you like to do, so you can stick with it over the long run.  Equally important, make sure you are doing something that is right for your fitness level.  If you spent the last 20 years sitting, it is not possible to jump right into vigorous activity without injury.  It is better to be slow and steady than quick and quit.

Vary your exercise routine.

The best exercise is the one you will do often.  Do whatever activity makes you feel good inside and out!  Have a couple of activities to choose from.  As they say, “Variety is the spice of life!”

Settle in and enjoy the process.

It is good to have goals, but loving exercise is all about loving to move your body.  Focus on enjoying what you are doing instead of “I have to do this to reach my goal.”  You will reach your goal simply because you will love moving.  A long journey doesn’t seem long when the scenery is pleasant!

If you keep these simple things in mind, soon you will love moving and be surprised at how fun exercise can be!

Mary Miriani earned a BA in Exercise Science after she learned to love exercise at age 40 and stopped worrying so much about weight loss.  (Yes, she lost weight and has kept it off over 12 years!).  She is certified by the American College of Sports Medicine as a Health/Fitness Specialist and trains clients in Naperville, Illinois.

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Should You Consider Exercising at Home? By Crystal Reia

April 10, 2013 By Leave a Comment

Is working out at home for you? With lots of benefits, it just may be the right choice for your healthy living plan. Here’s a few benefits and challenges to consider:

Benefit: No travel time! Get your workout done with little or no equipment at all! You do not require a large space to get in a great workout. There are so many wonderful and challenging full-body exercises you can do right in the comfort of your own living room. For minimal expense and the most bang for your buck, I suggest a few pairs of dumbbells, a stability ball and a yoga mat! Easy peasy!

Challenge: You may not know where to start at home? What exercises should I do to get the best workout? There are many exercise DVD’s available and free videos on YouTube and the internet to help get you started. There are many personal trainers who will also come to your home! It is such a great service and convenient. A personal trainer will take the guess work out of the equation and teach you wonderful workouts you can do at home.

Benefit: Privacy. Many people feel shy or overwhelmed at the gym. They would rather workout in the privacy of their own home. They may not like crowds or just may feel hesitant to try new exercises that they do not know in front of others for fear of doing it wrong or looking silly.

Challenge: It can be easy to get distracted and forgo a workout at home. The TV, couch, children, spouse can all be distractions. We tend to put our family first of course! A great way to get around this is to either do your workout when they are not home, or involve them in your activity! There are so many options. Take your family biking, walking, hiking; get them off the couch! WiiFit can be a fun way to get moving and get children involved, if you find they are too sedentary, or join a sport together! Your community has so much to offer in the way of fun sports! Ultimate Frisbee, Dodgeball, Baseball, Volleyball… so many to choose from! Think outside the box!

Benefit: No Monthly Fee/Less Expensive. As mentioned above, you do not need a bunch of fancy equipment to get a great workout. There exists an endless number of full-body no-equipment moves you can do. Even heavy cans of food can be substituted for weights at home. A chair can be substituted for a bench etc.

Challenge: Motivation. Some people find it hard to go it alone or get up the motivation at home for their next workout. Asking a friend or family member to join you can help and is free! If your friend is coming over for a workout, you will be less likely to skip it! Hiring a personal trainer to keep you accountable and on track can also help. It might be a little more money to hire somebody to come in, however it is worth it if you are the type of person who needs a trainer knocking at your door to ensure you get in your workout.

By: Crystal Reia, Personal Trainer
Owner of Your Health-Your Choice
PTS, PFS, OAS

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Why Race? Written By Hope Epton

April 7, 2013 By Leave a Comment

This article is sponsored by RecoFit.
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Why Race? Written by Hope Epton
 
If you have been on the Internet, you are bound to have seen advertisements for an array of races, in many distances, all over the world. You may also wonder, why would you race? Why would you pay money to do something you can otherwise for free? It’s all about the PLACES.

 

 

Progress
Race events often allow us to measure how far we’ve come in a particular sport. While we train, we push ourselves, but on race day, there is likely more adrenaline, the crowd, the cheers, we will go harder than usual. If the course is certified, it may give you a better idea of your race pace, and a more accurate reading of your overall time and pace.

Lifestyle
There is something to be said for the thrill of race day, coupled with the continued motivation of a packed race schedule. Typically, smaller local 5k’s and sprint triathlons are organized to benefit charities or causes, which may add more of an interest. Signing up for a few races a year, will likely keep you motivated to keep moving all year long, even after the season change and the weather becomes challenging.

Activity
Plain and simple, it’s something to do that is healthy and fun. Some events are even family friendly with additions of shorter distances such as tot trots, and one mile runs for kids. It’s an activity that you can look forward to doing, and make a great time of it. Some events may become traditions for the family to participate in, year after year.

Community
What better way to meet like-minded people than to sign up for a race? The event itself will provide positive reinforcement, a place to cheer and be cheered on. You may even find a local club, which organizes additional activities, meet-ups, training clinics and support.

Experience
There is something to be said for experiencing something new. The race experience is full of emotions; nerves, excitement, and thrill of the unknown, even if you’ve done races previously. It can also be a useful way to gauge how effective your training has be, and areas you need to improve.

Swag
Yes, the most selfish and materialistic reason to race, the swag. A typical race will not only give you a free t-shirt, but a finishers medal as well. These collectibles can be yours to show off, craft into something special, or donate to other programs.

Regardless of your motivation to race, it’s about all about the places you go, the people you meet and the memories you make.
 
This article is written by Hope Epton. Hope is an ACSM Certified Health Fitness Specialist.

You will never succeed, if you never try! Check out Hope’s blog: http://SportyMom.me, her Facebook Page: http://facebook.com/SportyMomme, follow her on Twitter: http://twitter.com/SportyMomme, on Pinterest: http://pinterest.com/SportyMomme, and Instagram: SportyMomme.

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Treadmill Workouts: Beneficial or Boring?

April 4, 2013 By Leave a Comment

Think treadmill workouts are just plain boring? Think again! Treadmill workouts offer a controlled environment ideal for increasing running speed, power and efficiency. Give these drills a try during your next visit to the gym. (Be sure to obtain medical clearance before beginning any exercise.)

 

 

The Surge:
(60) Minutes at a conversational pace and surge to a speed that will cause you to talk
choppy. Surge for (3) minutes every (20) minutes.

Benefit: The Surge is an endurance builder that teaches your body to respond when you tell it too,
similar to race situations when surging to pass.

The Fartlek:
Warm up well. Run (45) minutes with 1-2 minute pick-ups at faster than 5k-pace as you
feel like it. Don’t over stride.

Benefit: The Fartlek is a great way to develop speed and turnover.

Step-up Run:
Run (20) minutes at a speed that you can run at a conversational pace. Then run (20)
minutes at a pace that will cause you to speak choppy. Then run (10) minutes at a speed
that it is difficult to talk. Cool down 10 minutes easy.

Benefit: The Step-up Run is not an easy run, but it builds strength and develops finishing power.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.

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Can Reiki Help Manage Chronic Pain? By Marty Fabianova

March 29, 2013 By Leave a Comment

CAN REIKI HELP YOU MANAGE CHRONIC PAIN?

Chronic pain. An unwelcome intruder in millions of people’s lives, he often arrives when you least expect him and for no obvious reason. His stay can last anything from a few weeks or months to years. Once Mr. Chronic Pain occupies a person’s body, he can make their life a misery and evicting him from the property is rarely straightforward.

As chronic pain often does not have a clear connection to any physical cause, many people can go from one doctor to another without finding much relief. This applies especially, if the pain cannot be attributed to any specific event (i.e. fracture) or disease (i.e. arthritis.)

So, what are the most common causes of chronic pain then?

WHERE DOES IT COME FROM?

Chronic pain can be caused by accidents, disease or physical overload. But what we experience as chronic pain can also be linked to stress, trauma or supressed emotions. In such cases, the problem manifests itself physically, yet treating the body alone often brings little or no respite. This is because the underlying psychological, emotional or spiritual causes have not been addressed. And that’s where Reiki can help.

REIKI AND CHRONIC PAIN

Reiki is a healing modality which treats a person as a whole. This approach helps to restore balance on both a physical and an emotional level. Laying hands or hovering them above various parts of your body, the Reiki practitioner acts as a channel of energy. During Reiki treatment, your muscles relax, energy blocks are released, and depleted areas of your body are charged. By restoring the energy flow, a life-altering chronic pain becomes more manageable or may disappear completely. People often feel refreshed and relaxed even after just one Reiki session. For deep-lasting results, a set of consecutive sessions are recommended.

WOULD MY GP APPROVE IT?

More and more doctors are beginning to appreciate Reiki and suggest it to their patients as a complement to traditional treatments. This can be advised for coping better with cancer pain, emotional pain, recovering from complicated injuries or helping to ease chronic pain that is not linked to any physical cause.

In May 2012, Reiki has been added to a short list of complementary therapies approved by the CNHC (Complementary & Natural Healthcare Council).

Reiki is by no means a substitute for medical treatments and health checks are always advised if concerned.

__________________________________

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, Crouch End and Notting Hill in London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

 

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Red Flags! By Julie Mulcahy, M.P.T

March 27, 2013 By Leave a Comment

3 Red Flags That Indicate You Should Stop Exercising and See a Doctor

Exercise is a great way to keep your body feeling healthy and energetic. However there are signs to be aware of that indicate when exercise should be stopped and contacting a doctor is the best decision.

We have all heard the mantras. “No Pain No Gain”. “Push yourself through the PAIN”. “Pain is temporary but winning is forever”. When do we throw these old adages out the window and listen to our body? Our body will alert us when something is wrong. We receive this message of pain to tell us to stop an activity. Ignoring this signal of pain can lead to serious injury. Quite often exercise can cause some level of discomfort.  How do we recognize the difference between normal exercise discomfort and pain that needs to be addressed by a physician?

There is a difference between pain and discomfort. It is normal to experience muscle discomfort and fatigue after a hard workout. Feeling the muscle burn during exercise is normal. Starting a new exercise or pushing yourself particularly hard during a workout can result in delayed onset muscle soreness (DOMS). This DOMS usually occurs in next 24-48 hours after a workout as muscles grow and repair. This type of discomfort is a normal part of the muscle rebuilding process. A simple day of rest or gentle stretching should alleviate this pain within a few days.   It is very different from feeling sharp pain during or after exercise. This type of persistent, sharp pain should not be ignored. It is your body telling you something is wrong. Certain muscles, tendons and other tissues are signaling that they are being overloaded. Continuing with the activity while experiencing this type of pain can result in injury.

If you answer “YES” to following questions, STOP exercising and follow up with your physician:
Is the pain sharp in nature?
Does the ache or pain come on during or after a certain exercise?
Is there swelling, redness or warmth around the affected area or joint?
Did you feel a pop or snap during exercise in the painful joint?
Does the pain persist or worsen with warm up and gentle stretching?
Do you have pain at night that wakes you from a sound sleep? Is the pain not responding to over the counter pain medicine?

Another possible side effect from regular exercise is fatigue. Athletes require extra sleep and proper nutrition to allow there bodies to perform at high levels. This is the same reason when exercising on a regular basis you may experience fatigue. A good night sleep, proper hydration and proper nutrition are critical factors in reducing this fatigue. However, if you experience severe, unrelenting fatigue that lasts longer than a day or two after exercise, it is time to see your doctor.

Other symptoms to be aware of that can occur during exercise are dizziness, confusion, chest pain or lightheadedness. These symptoms demand immediate cessation of exercise and require medical attention. If you stop sweating and breathing becomes shallow, it is also necessary to seek medical attention. These can be signs of heat stroke or heat exhaustion, which can be a life threatening situation. Heat stroke can occur when exercising in a hot environment and the body cannot properly cool itself.  The body temperature can rise to unsafe levels. Avoid exercise in hot temperatures and properly hydrate to reduce risk.

Our bodies are designed to be in motion.  Regular exercise is one of the best things we can do to stay active and healthy throughout our lifetime. Listening to the signs of pain and getting proper medical attention when necessary can help prevent manageable situations from becoming chronic problems. Learn to listen to your body.  Signs and symptoms are there for a reason. When you are alert and responsive to your body’s signals you can enjoy the incredible benefits of exercise and minimize risk of injury.

By Julie A Mulcahy, M.P.T.

Contact Julie via Twitter @ptrunningmomof4 or email jam82296@hotmail.com.

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Working out at the Gym: Is it for you? By Crystal Reia

March 25, 2013 By Leave a Comment

Working out at a gym or at home? How do you know what’s the best and most effective venue for you?

Here are three major pro’s and con’s of working out a gym, as well as expert tips to get your best workout and pitfalls to avoid.


1. Pro: Group Exercise.

If you are outgoing and love group exercise, the gym might be right for you. Most gyms have a variety of group exercise classes you can choose from that will challenge you and keep your muscles guessing! Bring a friend and try out a class together! It is a fact that most people who participate in group exercise stick it out longer than going it alone.

 

Pitfall to avoid: Sometimes, classes can fill up quickly and be too crowded. So you may have to go early to ensure you have a spot. It is also harder for the instructor to stay on top of everyone’s form/technique in a larger class. So ensure you listen really well to what he or she has to say when it comes to performing the moves safely and correctly.

 

2. Pro: Variety.

There are plenty of machines and equipment at your disposal to incorporate into a variety of workouts. Be sure to learn how to use equipment correctly by enlisting the help of a personal trainers there who can show you if you feel overwhelmed. Don’t be afraid to ask questions! They are there to help!

 

Con: Again, sometimes gyms can be overcrowded, especially before or after regular 9-5 work hours. It can be hard to get on the machine you want, or use the equipment you want in a timely fashion. Instead of waiting for a machine, keep moving and ensure you are flexible enough to pick another exercise instead to keep your heart rate up and your muscles moving.

 

3. Pro: Focus.

Going to the gym usually offers less distraction to get your workout done. You are going there for the purpose of attending a class or doing a workout on your own.

 

Challenge: Getting to the gym can be half the battle. It’s easy to make excuses and choose to sit at home on the couch! However, this is bad for the pocketbook! You are now paying monthly for a service you are not using! Joining with a friend can help, as they may make you more accountable. However on the flip side if you have a lot of friends at the gym, it can turn into more of a social hour and you spend more time talking than actually working out. Picking a class can help you avoid this.

 

By: Crystal Reia, Personal Trainer

Owner of Your Health-Your Choice

PTS, PFS, OAS

 

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To Race or Not To Race? By Charlene Ragsdale

March 6, 2013 By Leave a Comment

Many of us start running to race. Some start running for fitness and health, and then decide to run a race.  Regardless, careful planning must take place in order to determine if racing and what race is best for you and your goals.

How do you choose the best race?

Before you hop on the bandwagon of “I want to run a marathon this year, but I can’t run a mile, yet!”

Consider this:

1.  Your current level of fitness.  You don’t need to be an athlete. However, if you are extremely overweight and are unable to  run/walk a mile without being out of breath and want to run 26.2 miles within the next 6 months, I would recommend you start with a Half Marathon.

2.  Look in your local area for the races.  See what appeals to you. It might be the date, the theme or even the medal. Find the race that attracts you. That is your focus for the at least the next 6 months.

3.  If you are determined to travel for your first race – you have a multitude of options. When traveling, you need to consider hotel, food, spending monies – in addition to the race registration fees. Calculate that before you register for the race. Races do not offer registration refunds.  Make sure you can afford to travel, before you register.

4.  Develop a good training plan. You can find a host of training plans online or hire a coach. Again, keep your eye on the prize – your focus race (at least 6 months out from your training start date.)

5.  After training for 3 months, if you want to participate in the race experience, sign up for a 5k or 10k.  This isn’t required, but it might help you mentally prepare for the big day

6.  Be realistic on your first race, especially if it is a Half or Full Marathon.  Your one and only goal should be to finish upright and healthy. Time goals shouldn’t matter. You only get on First Half or Full. Relish in it and do the best you can do that day.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.RunningWithCharlene.com

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